CrossFit Vae Victis – CrossFit
Foam Rolling/Mobility
3 Minutes – Foam Roll Calves, Hamstrings, Glutes, Quads, T-Spine/Lats
3 Minutes – Pigeon Pose/Hip Stretches + Glute Activation
2 Minutes – T-Spine/Lat Mobility and Activation
Warm-up
500m Row or 400m Run
Dynamic Warm-up
Skill Work/Activation
50ft Heavy Single Arm Farmers Carry (Left)
10 Monster Band Clam Shells and Glute Bridges
50ft Heavy Single Arm Farmers Carry (Right)
10 Single Leg Deadlifts and Reverse Lunges
Back Squat (3×10)
In no more than 3 sets, find a 10RM Back Squat (warm-up with a few sets of 5 before your attempts at 10RM)
*Aim for 80%
Metcon (Time)
3 Rounds For Time:
400m Run
21 Front Racked Lunges (95/65)
15 Toes to Bar
Buy-Out
3×10 Single Leg Deadlift (Each leg)/Back Extensions (Heavier than last week)